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How to stop eating so much food


How to Stop Overeating: A Dietitian's 10 Tips

Tips to Live By Jan. 26, 2022 - Katie McCallum

Sometimes eating too much is simply an instance of your eyeballs growing bigger than your stomach at a buffet, potluck, party or holiday meal.

Other times, overeating is a pattern rather than the exception.

How much is truly too much? And if you are indeed at that point, how do you cut back?

"Overeating is eating beyond what's needed to fuel your body," says Kylie Arrindell, a wellness dietitian at Houston Methodist. "Whether intentional or not, we all do it at some point. The short-term symptoms of overeating are often just related to stomach discomfort, but there are long-term consequences of overeating which, over time, can negatively impact your health."

This means it's important to recognize whether you're overeating and, if you're doing so frequently, take steps to reduce the behavior.

What are the signs of overeating?

Am I overeating?

That seems like it should be something fairly easy to answer. Perhaps by counting calories?

But Arrindell points out it's not that easy.

"The amount of calories you should be eating per meal is a very individualized number," says Arrindell. "People have different health goals, needs and conditions, so it can be difficult for you to determine your optimal calorie intake on your own. Additionally, counting calories might not resonate with you in a positive way."

Plus, calories aren't a great measure of whether you're eating mindfully and whether you're stopping when you're satisfied, two of the most important components of properly nourishing your body that can also help you understand if you're overeating.

With that in mind, the actual signs of overeating may include:

  • Eating beyond the point of being full
  • Finding yourself mindlessly eating because you're bored or distracted
  • Experiencing physical symptoms after eating, including nausea, abdominal discomfort, gas, bloating or heartburn
  • Eating for reasons other than to fuel your body

"Those are the short-term signs and symptoms of overeating, but there are long-term indications, too, including unwanted weight gain, difficulty losing weight and prolonged digestive discomfort," Arrindell adds.

Fortunately, these particularly noticeable signs can be powerful reminders that it's time to take action. But Arrindell points out that there are also detrimental health impacts you may not notice yourself — although they will likely show up in your blood work.

"Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," warns Arrindell.

How to stop overeating: A dietitian's top 10 tips

If you recognize the signs and are ready to take action, here's what Arrindell recommends to help you avoid overeating:

1. Familiarize yourself with recommended portion sizes

Portion size is critical.

To keep your eyeballs in check, take advantage of nutrition food labels and reputable sources' recommended amounts of foods. These guidelines aren't perfect, but they can help set the baseline for what a realistic serving size looks like — usually hard to guess on your own. Knowing the recommended amount also helps you stay accountable for how much you should be eating.

And — speaking of accountability — you might also try eating off of a smaller plate.

"The plates we serve our food on are usually pretty large, so even just something as simple as decreasing your plate size can really help you stick to more appropriate portion sizes and avoid overeating, especially for those who have been taught to finish everything on their plate," says Arrindell. (She notes you don't actually have to eat everything on your plate.)

2. Include a fiber source with meals and snacks

"Fiber is helpful for satiety, the feeling of fullness after eating," says Arrindell.

For instance, let's compare a plate of roasted vegetables versus several pieces of cheese. Both may contain the same amount of calories, but the roasted veggies are more likely to fill you up because they contain fiber — whose feeling of fullness can help reduce overeating tendencies.

Since cheese is less filling, you may have to eat more than your body actually needs before you physically feel full and your brain realizes you're not hungry anymore.

3. Avoid skipping meals

Intermittent fasting — the foundation of which is skipping meals — is a trendy diet right now, but for some people, it may lead to a feast-or-famine mentality that inadvertently leads to overeating.

"Skipping meals can cause intense hunger, which, for many people, tends to result in episodes of overeating once you do finally eat," warns Arrindell. "Instead, I recommend eating healthy snacks between meals or eating smaller meals more regularly throughout the day."

4. Know and limit the foods that are easiest to overeat

We've all wondered if there are foods we should write off completely. Just give us the list!

But here again, Arrindell says it's not that simple.

"Everyone has their own individual preference on the foods and drinks they enjoy most, so advice on which foods to keep your eye on will vary from person to person," says Arrindell. "Keeping a food journal can provide you with insight into your own eating habits, a helpful tool for identifying which foods you struggle with the most."

That said, Arrindell says that most people tend to overeat calorie-dense foods or processed foods they view as treats, including those high in:

  • Salt
  • Added sugar
  • Saturated and trans fats
  • Empty calories

And while Arrindell says there's no food you should overeat — since even too much of something healthy, like fiber-rich veggies, may cause unwanted digestive distress — she adds that she doesn't often hear of someone who regularly overeats broccoli or asparagus. Wink, wink.

5. Stay hydrated

"Cues for thirst can often be mistaken as hunger cues," says Arrindell.

Especially when you're feeling hungry or craving a snack at a time you shouldn't, just taking a few sips of water can help you determine whether you're actually hungry or just thirsty. And keeping up with your water intake throughout the day may help you completely sidestep those tricky hunger pangs that aren't actually due to hunger after all.

6. Be mindful about why you're eating and pay attention to hunger cues

There are a lot of reasons you might want to eat, but there's only one you need to: nourishing and energizing your body.

From "I think I need a snack" to "It's dinner time," be sure you're not falling into the trap of eating mindlessly just to eat.

"If you aren't paying attention to the actual snack or meal you're eating and why you're eating it, chances are you're not really paying attention to your body's cues for appetite and hunger either," says Arrindell.

When you're not in tune with when it's time to stop eating, you're more likely to overeat.

"Being mindful about your meals and what you're eating is important since paying attention to your body's cues can help you connect to the process of enjoying food as a way of nourishing your body," explains Arrindell.

7. Slow down

Crucially, not overeating also means actually stopping when you're approaching feeling full. Portion sizing can help, but, ultimately, slowing down your meal and paying attention to how you actually feel is one of the best ways to avoid overeating.

The goal is to give your food-filled stomach and hungry brain time to re-sync with one another. In fact, it can take as long as 20 minutes for your stomach to let you brain know it's full.

"A lot of us scarf down meals in half that time or less!" says Arrindell. "If you find yourself overeating at meals, try to find ways to slow down the process. For instance, you might try eating with your non-dominant hand or putting your fork down between bites."

8. Rethink that second serving

Speaking of slowing down ... it can also help you decide whether you truly need to be refilling your plate or not.

"Maybe you really are hungry and need that second helping, which is okay," says Arrindell. "But my advice is to wait 5 to 10 minutes before you get another serving and to make sure your additional serving is mostly the good stuff — more vegetables, for instance. "

9. Turn off your TV

A great way to help encourage paying attention to how you feel after eating is to make snack time and mealtime a distraction-free experience.

"Turning off your TV and sitting down at the table is a great place to start," says Arrindell. "Eating without distractions brings us back to the concept of connecting to the process of nourishing your body, which is what your food is actually meant to do."

10. Give yourself some grace

Whether you hit a roadblock as you're getting started or when the holidays come around, know that fighting back against overeating takes patience and compromise.

"Allowing yourself to have foods that you really enjoy in moderation is helpful because then you're not tempted to overindulge on them later," says Arrindell. "Giving yourself grace not only provides a little bit of wiggle room in your diet, it's also sometimes the missing piece for people when it comes to maintaining healthy eating patterns that can help reduce the chances of overeating. "

Why am I overeating?

Sometimes overeating just happens on occasion. This is especially common on occasions where you have access to more food than usual (*cough* Thanksgiving).

Other times, it becomes a pleasurable yet unhealthy habit that reinforces itself over and over — as habits do. The steps above, given time, might be all it takes to break the habit.

In some cases, however, there could be a more complicated reason you're overeating.

"When it's happening habitually, that's when it's time to take a look into why you're overindulging more often than usual," explains Arrindell. "There could be some underlying reasoning behind why it's become a habit."

For instance, you could be using a food solution to fight an emotional issue — sometimes referred to as emotional eating. Recognizing this behavior and better processing your emotions are important steps in your journey to reduce overeating.

Lastly, in the most extreme cases, overeating might also be a sign of something more complicated: binge eating disorder.

"If you find yourself overeating often, talk to your dietitian or doctor," recommends Arrindell. "Overeating can be closely associated with binge eating tendencies, which is not something you have to navigate on your own and it is treatable with the right help."

23 Ways to Stop Overeating

Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.

And while some people see these behaviors as habits that can be broken, they may indicate an eating disorder in others.

Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.

Regardless of whether you have an eating disorder, breaking the cycle of overeating can be challenging. However, some techniques can help.

The 23 tips below provide a starting point to reduce overeating.

1. Get rid of distractions

Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.

While this habit might seem harmless, it can contribute to overeating.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day, compared with people who paid attention to their food while eating (1).

Summary Make an effort to turn off
or put away potential distractions like phones, computers, and magazines. Concentrating
on your meal during mealtime can help prevent overeating.

2. Know your trigger foods

Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating.

For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer. The harder it is to access something, the less likely you might be to overeat that food.

Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can encourage better choices when snacking.

Another helpful tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so there’s no temptation to grab a handful when walking past them.

Summary Identify the unhealthy foods
that trigger overeating. Keep them out of the home or far out of sight, and
make healthy options easily accessible instead.

3. Don’t ban all favorite foods

Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.

Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.

Swearing to never have a scoop of ice cream, slice of pizza, or piece of chocolate again is not realistic for most people.

That said, in the case of food addiction, a person may need to permanently abstain from trigger foods. In this case, it’s a good idea to find healthy substitutes that are satisfying.

Focus on providing your body with mostly healthy, nutritious food while giving yourself the freedom to truly enjoy a treat here and there.

Summary Eating patterns that are too
restrictive may drive binges. The key to a sustainable, healthy diet is to
concentrate on eating whole, unprocessed foods most of the time while allowing for
a treat here and there.

4. Give volumetrics a try

Volumetrics is a way to eat that focuses on filling up on low calorie, high fiber foods like non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full, which might decrease overeating.

Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes, and low-sodium broth.

Eating a large salad or bowl of low-sodium, broth-based soup before lunch and dinner may be an effective way to prevent overeating.

Summary Use the volumetrics method
of eating — fill up on healthy, low-calorie, high-fiber foods to help promote feeling
full.

5. Avoid eating from containers

Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to consuming more food than is recommended as a serving size.

Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you consume in one sitting.

Use measuring tools to train your eye on what a normal portion should look like for different types of foods.

Summary Instead of eating food
straight from the package, portion it into a dish. Try measuring out
appropriate serving sizes to help train your eye to identify how much food is recommended
as an average portion.

6. Reduce stress

Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your daily life.

Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating, and weight gain (2).

There are many simple ways to reduce your everyday stress levels. Consider listening to music, gardening, exercising, or practicing yoga, meditation, or breathing techniques.

Summary Stress can lead to
overeating, so reducing the stress in your everyday life is one important step
to reduce overeating.

7. Eat fiber-rich foods

Choosing foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep your body feeling satisfied longer and reduce the urge to overeat.

For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).

Snacking on nuts, adding beans to your salad, and eating vegetables at every meal may help reduce the amount of food you consume.

Summary Add fiber-rich foods to your
diet to keep your body feeling satisfied longer. Studies show this may help
reduce the urge to overeat.

8. Eat regular meals

When attempting to lose weight, many people cut out meals in hopes that it will decrease the number of calories they take in.

While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.

Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).

For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may help reduce the chances of eating too much later in the day (6).

Summary Skipping meals may cause you
to eat more later in the day. Instead, focus on keeping your body feeling
satisfied by eating balanced meals made with whole foods.

9. Keep a food journal

Keeping track of what you eat in a food diary or mobile app may help reduce overeating.

Many studies have shown that using self-monitoring techniques like keeping a food diary may aid weight loss (7).

Plus, using a food journal can help identify situations and emotional triggers that contribute to overeating, as well as foods that are likely to provoke binge eating.

Summary Studies have shown that
tracking your food intake may help you lose weight. It will also help you become
more aware of your habits.

10. Dine with like-minded friends

The food choices of your dining companions may have a greater effect on your food intake than you realize.

Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.

People may tend to eat portions similar to those of their dining companions, so dining out with friends who overeat may cause them to overeat as well (8).

Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).

Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.

Summary With whom you choose to eat
may majorly impact your food choices. Try to dine with people who also want to
eat healthy meals in moderate portions.

11. Fill up on protein

Protein helps keep your body full throughout the day and can decrease the desire to overeat.

For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day (10).

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).

Adding higher protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).

Summary Eating protein-rich foods
may help stave off hunger and cravings. Starting the day with a high protein
breakfast can also help fight hunger later in the day.

12. Stabilize your blood sugar levels

Eating white bread, cookies, candy, and other carbs with high glycemic indexes will likely cause blood sugar levels to spike, then fall quickly.

This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).

Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats, and brown rice are all great options.

Summary Eat foods that help keep blood
sugar levels constant. High-glycemic foods like candy and white bread can make
blood sugar spike then drop, which may lead to overeating. Instead, choose
foods like beans, oats, and brown rice.

13. Slow down

Eating too quickly may cause overeating and lead to weight gain over time.

Slower-paced eating is associated with increased fullness and decreased hunger and can serve as a useful tool for controlling overeating (14).

Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).

Summary Focusing on eating more
slowly and chewing food thoroughly may help you recognize signs of fullness and
reduce overeating.

14. Watch your alcohol intake

Drinking alcohol may cause overeating by lowering your inhibitions and stimulating appetite (16, 17).

While having a drink or two with a meal generally won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.

One study found that college students who drank four to five drinks at a time more than once per week were more likely to overeat after drinking, compared with students who drank one to two drinks at a time (18).

Cutting back on drinking alcohol may be a good way to minimize overeating.

Summary Studies show that drinking
several drinks in one sitting may lead to overeating. Instead, stick to just
one or two drinks, or forgo drinking alcohol entirely.

15. Plan ahead

Being unprepared when hunger strikes can make it more likely that you’ll make poor food choices that can lead to overeating.

Purchasing meals and snacks at the last minute from restaurants or delis increases the likelihood of making unhealthy choices and eating more.

Instead, keep healthy snacks on hand, pack home-cooked lunches, and stock the fridge with healthy options to prepare dinner at home.

These strategies can help decrease overeating. Plus, making more meals at home can save money and time.

Summary The more prepared you are to
eat healthily, the less likely you are to overeat. Keep the fridge and pantry
stocked with healthy, filling foods.

16. Replace sugary beverages with water

Drinking sugary beverages like soda and juice could lead to weight gain and increase the risk of certain diseases like diabetes (19).

Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8% more food than adults who consumed water with meals (20).

Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.

Summary Avoid sugary beverages.
They’ve been linked to an increased risk of diabetes and other diseases and may
be linked to overeating. Drink water instead.

17. Check in with yourself

Overeating in the absence of hunger could be a sign that something deeper is going on.

Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).

Fortunately, taking certain actions can help. For example, try taking on a new activity that’s enjoyable. It may help prevent boredom and distract from the urge to nibble.

Also, spending some time thinking about what triggers overeating can help determine the type of help to seek. If depression and anxiety are contributors, getting proper treatment from a mental health professional might assist with reducing overeating.

Every person is different, so it’s important to find the right treatment plan for your needs.

Summary Think about the feelings
during episodes of overeating and seek help to address the issues behind the
behavior. Depression and boredom are two common reasons. A mental health
professional can provide guidance.

18. Ditch the diet mentality

Fad diets probably won’t help you stop overeating in the long run. Short-term, restrictive diets may lead to rapid weight loss, but they are often unsustainable and can set you up for failure.

Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.

Summary Instead of going on fad
diets to curb overeating, find a sustainable way of eating that nourishes your
body and helps it reach optimal health.

19. Break old habits

Habits can be hard to break, especially when they involve food.

Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.

It may take time to identify unhealthy behaviors that lead to overeating and replace them with new, healthy habits, but it’s well worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace a nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.

Summary Identify unhealthy habits
and gradually replace them with new, more positive behaviors.

20. Eat healthy fats

Although high fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can help you eat less.

Several studies have shown that adults who consume high fat, low carb diets are less hungry 3–4 hours after meals and lose more weight over time, compared with people who consume diets high in carbs and low in fat (23, 24).

Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.

Summary Try adding more healthy fats
to your diet. Studies have shown doing so may help you feel fuller after meals
and lose weight over time.

21. Keep your goals in mind

Setting short- and long-term goals and referring to them often may help you stay on track and reduce the urge to overeat.

Knowing the reason for overcoming overeating and how overeating is preventing you from reaching your health and wellness goals can motivate you to work toward establishing new eating patterns.

Jotting down motivational quotes and hanging them in prominent places around your living space can help inspire you to stick to a plan throughout the day.

Summary Identify specific short- and
long-term eating goals and refer to them often. It can even be helpful to place
motivational quotes around your home.

22. Get help if needed

It’s important to distinguish overeating from binge eating disorder (BED).

Binge eating disorder (BED) is recognized by the Diagnostic and Statistical Manual of Mental Disorders(DSM-5) as a psychiatric disorder. This means someone who has BED will likely need treatment from a team of medical professionals to overcome it.

BED is characterized by ongoing episodes of eating a large amount of food very quickly to the point of discomfort, despite not being hungry. After a binge, a person might feel shame or guilt surrounding the behavior.

It affects millions of people worldwide and is the most common eating disorder in the United States (25).

If you feel that you might have BED, it’s important to get help. Speak with your healthcare provider about treatment options.

Summary If you regularly binge on
large quantities of food, lack control, and experience feelings of guilt, you
may have binge eating disorder and should seek professional help.

23. Practice mindful eating

Adopting mindful eating techniques is one of the best ways to prevent overeating.

The practice of mindful eating stresses the importance of focusing on the moment and being aware of thoughts, emotions, and senses while consuming food.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating, and emotional eating (3).

Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses, and appreciating food are all simple mindfulness practices to incorporate into a daily routine.

Summary The practice of mindful
eating has been shown to help reduce binge eating behaviors. Mindful eating
focuses on being aware of your thoughts and senses while eating.

The bottom line

Many people struggle with overeating.

Fortunately, there are ways to improve eating habits and overcome eating disorders.

Healthcare professionals like psychologists, doctors, or registered dietitians can also provide counseling and guidance to help you get back on track.

Overeating can be a hard habit to break, but you can do it. Use these tips as a starting point to help establish a new, healthy routine, and make sure to seek professional help if you need it.

Editor’s note: This piece was originally published on April 16, 2018. Its current publication date reflects an update, which includes a medical review by Timothy J. Legg, PhD, PsyD.

How to stop eating a lot and start losing weight: rules for overeating

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Published: 02/18/2020Time to read: 24 minutes16392

For some people, the question "How to get rid of gluttony?" remains relevant for a long time. It is especially acute for those who suffer from overweight and can not part with it. We have compiled the top recommendations on how to stop eating a lot and start living a normal life. Read the details in this article. nine0003


Why do we overeat

First of all, out of boredom. A person often eats when he has nothing to do. Or combines food with a good time: it’s not for nothing that in our culture any significant events are an occasion to get together to eat together. So how to stop eating a lot, if this is due not only to the cultural code, but also to the characteristics of the body? Fortunately, there are ways to help, if not reduce the diet, then make it more useful. And overeating vegetable salad is much more difficult than french fries or hamburgers. nine0003

Important to know: According to the WHO, about 1.7 billion people worldwide are overweight, and at least 2.6 million die every year from diseases caused by obesity.

Moderate Eating Rules

For those who are planning to start losing weight, there are several basic recommendations.

  1. Drink plain water throughout the day. The consumption rate is at least 1.5 liters of clean liquid. If desired, water can be replaced with unsweetened herbal drinks or green tea. nine0025
  2. The menu must contain slow carbohydrates: cereals, whole grain bread, vegetables.
  3. Refuse fast food and processed foods, as well as purchased sweets and packaged concentrated juices.
  4. Do not overeat. As soon as you feel that you are full, you can leave the table. Even if there is food left on the plate.
  5. Don't eat out of boredom. If you notice such a habit, take up useful hobbies, go for walks more often or do household chores. nine0025
  6. Don't eat stress. Cake or milk chocolate will not help relieve nervous tension. Better get yourself a useful ritual for relaxation.

How to stop eating uncontrollably

An effective way to protect yourself from temptation is to put everything tasty out of sight. By the way, if there is a lot of food in the refrigerator, it's good. But only on condition that it is useful: vegetables, fruits, herbs, fish, poultry, chicken, dairy products. But it is worth getting rid of semi-finished products, canned food and sweets. What other rules will help you lose weight faster and break out of the shackles of overeating? nine0003

  • Do not go to the store on an empty stomach: this way you will be more tempted to buy tasty and unhealthy food. In addition to the obvious health benefits, there will be good savings.
  • Eat more often, but in small portions.
  • Keep a food diary.
  • Include dietary supplements that will help get rid of cravings for sweets. For example, Herbalife Nutrition* Yellow Tablets, which contain chromium, reduce the need for sweets and help control hunger, while Garcinia Cambogia, a rich source of hydroxycitric acid, helps control appetite and stimulates fat burning. nine0025

Changing the diet

Obesity, atherosclerosis, hypertension, heart attack and even gastrointestinal cancer are on the conscience of malnutrition. That is why there are collections of recommendations based on WHO documents.

To avoid unhealthy weight gain, total fat intake should not exceed 30% of total energy intake, free sugars should be reduced to 10%, and salt should be reduced to 5g per day.

To stop overeating, protein must be present in the diet. This is a necessary complex of amino acids: thanks to these substances, all regenerative processes in the body occur. You can get protein from plant or animal foods, and with a pronounced deficiency - from protein shakes. For example, Formula 1 from Herbalife Nutrition can replace a full meal, saturating the body with the necessary amount of protein and providing a long-lasting feeling of satiety. One serving of such a protein shake can contain up to 14 g of protein (depending on the taste of the drink). And don't forget about fiber: the Dietary Fiber Complex and Herbalife Nutrition Apple Oatmeal Drink will help you with this. nine0003

Nutrition tips

How to stop eating a lot and lose weight without exhausting exercise? Follow the advice of experienced professionals:

  • Exclude fast carbohydrates from the diet: white flour, rich pastries, store-bought sweets, packaged juices.
  • Reduce salt intake and replace it with, for example, spices.
  • Drink more water.
  • Cut down on coffee and tea. nine0025
  • Replace butter with vegetable oil.

True, even the strictest observance of all these rules does not guarantee the fastest weight loss. In order for the body to start burning excess fat, physical activity is necessary in combination with a balanced diet. For those who do not want to go to the gym, even simple walking in a comfortable heart rate zone, swimming, dancing or cycling will do. Aerobic exercise, combined with proper nutrition, is a great way to jump-start your metabolism and get rid of extra inches around your waist and hips. nine0003

Additional recommendations

To get rid of the bad habit of overeating faster, follow the above tips. Additionally, you can help:

  • Take a wellness test and create your own individual nutrition plan. Herbalife Nutrition consultants can help you with this.
  • Include Herbalife Nutrition
  • Clear gaps. This is the complete absence of calories between meals. During this time, only clean water is allowed. nine0025
  • Fresh food. To get rid of heaviness in the stomach and other unpleasant consequences of overeating, eat only dishes prepared no more than a day ago. Ideally, you need to cook for one meal.
  • Healthy sleep. Sleep deficiency we “score” with calories, which should give the body the missing energy. Therefore, try to observe the daily routine and sleep for the required eight hours.

Output

Do not despair and do not scold yourself for possible breakdowns: this happens to everyone. Gradually, cravings for junk food will pass, and you will begin to feel much better, forgetting about digestive problems. nine0003

*BAA. NOT A DRUG

2020-02-18

Author: Be in Form

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Natalia | 18. 05.2020 10:40

Very useful article, with the Herbalife product, I'm sure it is possible, because I've been taking this wonderful product for three months, and I'm not going to stop there. nine0003

How to stop eating too much: secrets and effective ways

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Food is not only a vital necessity, but also a pleasure. Many people eat not because they are hungry, but because it tastes good. And they do not notice that they consume more products than the body needs. The result is known - excess weight, dissatisfaction with yourself, bad mood. And these are not the most serious consequences - constant overeating negatively affects all systems and organs. nine0003

How can one stop eating a lot if it brings pleasure? Read about it in our article. You'll learn how to tell if you're eating too much and what are the most effective ways to stop overeating.

How do you know if you overeat?

An unmistakable indicator that you are eating more than you need is weight gain. Although other reasons can lead to excess weight, we will talk about them later.

Overeating is characterized by several signs at once:

  • you eat faster than your normal weight friends and relatives;
  • you experience discomfort due to a large amount of food eaten;
  • your night's sleep is disturbed;
  • you feel guilty after eating;
  • eat often when not hungry;
  • eat a lot when you are stressed or happy;
  • often experience a breakdown, lack of positive emotions;
  • gaining weight.

Overeating is not just a bad habit. This is a pathology. First you need to understand the cause of this condition, then take action as soon as possible. The consequences of overeating are expressed not only in violation of digestion, all systems suffer - from the cardiovascular to the nervous. Excess food intake leads to obesity and premature aging.

Ways to start eating less

It is believed that the size of your fist is enough for normal satiety. Approximately this volume should be a single serving. You should not thoughtlessly rush to extremes and eat even less or go on starvation diets. On the contrary, it is necessary to eat more often, more varied, the main thing is not to overeat. And to take control of your indefatigable appetite, there are a few tricks. nine0003

Drink water

Water is also food to some extent, but digested much faster, cleanses, nourishes, helps metabolism. Therefore, dieticians advise people to drink a glass or two of ordinary clean water before eating. It will fill the stomach and leave less room for food. It is enough to eat a small portion, the size of two palms, so that a feeling of fullness comes. You just need to be patient and start eating half an hour after drinking water.

© tandaV — depositphotos.com. Benefits of water for the body

Dishes should be hearty, but low-calorie (refusal of fatty, sweet, harmful)

Just in case, let us recall the first principle of a healthy diet: fatty, sweet, harmful in the form of smoked meats, pickles, fast food should be excluded from the diet. But there is good news: it is not necessary to categorically refuse such food. In the morning, until 12 o'clock, you can treat yourself to a slice of cake, a slice of pizza or pancakes with honey. For the rest of the day, eat low-calorie, but satisfying meals. nine0003

Do not give up complex carbohydrates found in rye bread, pasta and cereals. A healthy diet consists of 20/50/30 proportions, where the first is proteins, the second is fats, the third is carbohydrates.

© Lembergvector — depositphotos.com

Learn to immediately understand that you are satisfied

It is not difficult to understand that you are satisfied, but at the same time you cannot do without special techniques. As medical research confirms, the brain gives the command "Stop, I'm full!" 15-20 minutes late. During this time, a person is able to eat several times more than necessary, and not feel full. nine0003

There are simple ways to stop overeating:

  • eat slowly, chewing each bite;
  • intentionally put half of the amount that you usually eat on a plate and go into the living room away from the kitchen and pans;
  • do not think about food while eating, do not even hold a spoon and fork in your hand when chewing;
  • distract from food by watching TV or reading a book.

Important! Note: those who are overweight eat much faster than others. The slower you eat, the faster you will get back in shape. nine0003

And don't take a big dose so as not to provoke yourself. Take at least 20 minutes to eat, do not eat "on the go."

© orelphoto2 — depositphotos.com

Don't eat out of boredom

Food often becomes a leisure activity. “What would you like to do? Seagull with buns. Stop! Engage yourself in useful work that will absorb you with your head. Someone sews, someone draws, someone walks with friends. And the best thing is to go in for sports or just dance to pleasant music at home. Moderate physical activity will tighten the muscles and drive off excess fat. nine0003

But remember one important point: even if your passion distracted you from eating, and the feeling of hunger did not appear even after 4-5 hours, you still need to eat. Overeating often occurs among those who "forgot" about food for a while, and then remembered and attacked it with a wolf's appetite.

© VadimVasenin — depositphotos.com

Stop eating stress

There are two types of people: the first do not eat at all when stressed, the second “seize” it. Scientists have proven that any physical action relieves a nervous state, whether it is eating food or running, walking, exercising, dancing, swimming, breaking dishes. It is better to do something useful - cleaning, washing, ironing. nine0003

How to stop being nervous and eat a lot of food? Eating food during stress is the body's need for “happiness” hormones (dopamine and serotonin). And it is produced by eating sweets and some other foods. But these same hormones are produced during physical activities such as dancing, swimming, exercising, yoga, and just walking.

Communication with nature also contributes to the production of the “happiness” hormone and relieves nervous tension. A park, a river, the sea, or just talking to pets is much more effective than eating buns and chocolate. nine0003

Eat small, frequent meals

A great way to stop overeating is to eat small, frequent meals. To get started, just halve the usual portion. Immediately put a portion smaller than usual: do not try to eat half, leave the rest. Hardly enough willpower for this. Take into account a reasonable argument: food will not run away. If there is no saturation now, after 2 hours you can eat more.

What happens during this diet:

  • the stomach decreases in size after a week and takes on its former shape, equal to two of our palms, folded together like a boat;
  • regular food intake helps to speed up the metabolism;
  • this mode also allows you to introduce separate nutrition, in which proteins do not mix with carbohydrates.

Important! The feeling of fullness comes faster when the stomach becomes a normal size. Now the main thing is not to stretch it again.

But even if you overeat again, do not despair, start over. Periodic breakdowns are common to everyone, such is human psychology. And starvation diets will not save you from overeating. The body will begin to panic and store fat in reserve even from the minimum that the person who is losing weight has allowed himself. Moreover, “hungry” attacks are not excluded, when a person experiences a wild appetite after two or three days of a strict diet and rushes to food. Such breakdowns doubly return what they managed to lose during the hunger strike. nine0003

© AndreyPopov — depositphotos.com

Eat from smaller dishes

In the fight against overeating, everything matters, even dishes. Psychologically, a large plate calls for large portions. Even if you put a large piece on it, it seems that there is not enough food. Conversely, small dishes filled to the brim create the impression of a huge portion.

Hence the conclusion: start eating from smaller dishes. Of course, to this we must add the rest of the rules for eating, listed above. nine0003

Keep a food diary

Some people think that they don't eat enough, but for some reason they get fat. It's a matter of misperception of the amount of food. During the day, we do not even notice how much we actually eat. If all this is still converted into calories, the real picture will come out.

A food diary will help you take the right course in the fight against overeating and excess weight. It looks something like this:

© Perfectfortune — depositphotos.com

You can also download and print a food diary template in excel format from the link. nine0003

An important point is the calorie content of food. Each person has their own norm. It depends on age, height, weight, lifestyle. There is an equation by which you can calculate how many calories you need in a state of moderate rest, in the absence of physical activity.

It is easy to calculate (for women):